Best Exercises For Training the Hamstrings
Tom McCullough MEd.
Figure 6: Relative EMG activity of the
muscles of the hamstrings during selected exercises in
comparison to standard lying leg curls. data adapted from
Boeckh-Behrens & Buskies. 2000
As figured, the laying leg curl seem to be king when compared to
body weight exercises such as leg lifts, leg kick backs, and
hyperextensions. However, variations of the leg curl seem to work
even better. Doing peak contraction by holding your contraction at
the top of the concentric portion of the lift the muscle seem to
generate more energy. Doing partial reps seem to activate even more
muscle fibers (haven’t I been saying this for a while).
What was not covered in this study was the comparison of stiff
legged deadlifts There are research studies that have shows these
are much more effective than lying leg curls. Further still razor
curls seem to top all of the hamstring exercises.